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Glycemic Index Diet

If you want to lose weight or watch your sugars, you should go on the glycemic index diet. A glycemic index diet is one that counts the glycemic index numbers on foods. Foods that are high on this index are those that tend to absorb quickly into the system and turn to glucose. These foods often do not offer much by way of nutrition but turn quickly to fat and increase the blood glucose levels. Foods that take a longer time to break down and absorb into the system are lower in the glycemic index and are more desired when you are on a glycemic index diet.

Many people who have diabetes can benefit from the glycemic index diet They can eat foods that are low in the index and do not raise the blood glucose levels. These foods include fatty fish such as salmon that are high in fish oils, legumes and vegetables. Foods that are high in the glycemic index are not good for anyone who has diabetes or for anyone who is trying to lose weight based on a glycemic index diet.

The Glycemic Index (GI) is a numerical scale used to indicate how fast
and how high a particular food can raise our blood glucose (blood
sugar) level. A food with a low GI will typically prompt a moderate
rise in blood glucose, while a food with a high GI may cause our blood
glucose level to increase above the optimal level.

The GI is especially useful to people with diabetes who want to plan
their diets to minimize the incidence of high blood glucose, or spikes.
It measures how much of a rise in circulating blood sugar a
carbohydrate triggers. The lower the number the less effect it has.
The numbers are percentages with respect to a reference food. They are
given here with respect to glucose.

we don't believe in diets. But we do believe in good healthy choice
when it comes to foods.

Here is a basic GI Food Table

Foods that should be avoided on a glycemic index diet are those that are high refined carbohydrate. It is a good idea to avoid anything white when you are on a glycemic index diet This includes potatoes, bananas, sugared foods, white flour foods and white rice. These are all high in the glycemic index and should be avoided, especially by anyone who is watching their weight or their blood sugar levels.

By eating vegetables, legumes and fish along with wheat products, a person can do well on a glycemic index diet. They can keep their blood sugars down, prevent the blood glucose levels rising and also keep weight off. Many people who watch their carbohydrates while they are dieting to lose weight will use the glycemic index diet.

The criticism of the glycemic index diet is that it is not counted how the foods are cooked. Foods are given numbers in the index. Numbers over 60 are considered to be going higher in the glycemic index. Foods that are 60 or under are considered to be moderate to low in the glycemic index. Ideally, foods should be marked around 50 in order to be considered for the glycemic index diet. The glycemic index diet is similar to how weight watchers works. Foods are assigned a number an people eat foods in accordance with their ranking in the index, with low foods being considered more.

Those who applaud the glycemic index diet say that it is easier for people to follow than a regular diet since it assigns a number to foods and gives people a better opportunity to understand how the foods affect them and how much of certain foods they can eat.

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How effective is a low-glycemic diet? - Clinical Advisor

How effective is a low-glycemic diet?Clinical AdvisorIn addition, the effects of glycemic index when total carbohydrate is high, as in the DASH diet, or low, such as the OmniHeart diet or Mediterranean diet, were observed. "We studied diets that had a large contrast in glycemic index, while at the same ...

10 Foods That Boost Your Energy - U.S. News & World Report (blog)

10 Foods That Boost Your EnergyU.S. News & World Report (blog)Low-glycemic. The glycemic index is a measurement of how fast the carbohydrates in food are broken down into glucose, which directly relates to how these carbohydrates affect your blood sugar. Fiber, fat and protein all lower the GI of a food by ...

Why carbs don't deserve rap as new diet villain - Hartford Courant

Why carbs don't deserve rap as new diet villainHartford CourantA study published in December in the Journal of the American Medical Association compared high- and low-GI diets and found that people lost the same amount of weight on both. The researchers found little difference in cholesterol, triglyceride levels ...and more »

Which is better – enriched white pastas and breads, or whole grain? - The Globe and Mail

Which is better – enriched white pastas and breads, or whole grain?The Globe and Mail(Foods that are ranked high on the GI scale have values 70 or higher; foods considered low have a GI of 55 or less.) Breads with a lower GI tend to be made with coarser pieces of whole grains such as wheat kernels, sprouted grains and rye kernels; ...

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